Superman Rows

| Fitness Index

Superman-Rows

Move Targets: Upper Back and Glutes, Posterior Chain


Step-by-Step

Step 1: Lie on your belly and extend your arms straight out in front of you. Look down at your mat, squeeze the glutes and raise the legs, then raise the arms off the floor. You can always drop the feet and focus on the upper back. Make sure your nose in only 2 or 3 inches from the mat and you're not looking up — this will guarantee a solid spine.

Superman-rows

Step 2: Bend the elbows and bring them in toward the ribs like you're rowing backward. The shoulder blades will come together. Pause here. Release and extend the arms completely to the starting position. Try not to press your belly into the floor, instead squeeze your glutes to hold your position.

Superman-rows

Top: Athleta Stunner Tank in White Bottom: Lorna Jane Capri Tight in Cupid Red


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